MyWeightLossForLife.com

Archive for July, 2007

Recently, my husband was diagnosed with type 2 diabetes. As you can imagine, that puts a whole new focus on our efforts to eat better and lose weight.

For those who don’t know much about diabetes, I’ve put together a short article. Although I thought I was pretty knowledgeable about it already, I’ve learned a lot in the past few weeks.

Type 2 diabetes means that your body either doesn’t produce enough insulin, or doesn’t use the insulin it produces efficiently. That leaves glucose in your blood (which is bad) because your body’s cells aren’t burning it as they should. Over time, the high levels of blood sugar can affect your eyesight, cause nerve damage (think of the tingling feet you see in commercials), and make you more susceptible to heart attack and stroke.

Obviously, this is something to be taken seriously.

A person without diabetes usually maintains a blood sugar of 80-100, even after meals. However, most doctors will consider an after meal blood sugar of up to 180 normal, though most non-diabetics rarely reach that. I’ve tested mine a few times, and my highest has been 104! To get a diagnosis of diabetes, most doctors look for several blood sugars over 200.

Diabetes and Nutrition

Believe me, I’m learning how difficult it can be to cook (and eat) a diabetic diet. First off, low-carbohydrate is key. Bread, potatoes, pasta and rice are pretty much off limits, or severely restricted. How many meals have you put together lately that don’t use any of those? We’re eating LOTS of vegetables, along with some sort of protein at each meal.

I have found a couple good low-carb substitutions. The first is Dreamfields Pasta . This tastes exactly like regular pasta, and it doesn’t have a negative effect on his blood sugar. One word of caution though; check the sauce you buy. Some spaghetti sauce is loaded in carbs, and that will just defeat the purpose.

Another product we’ve tried with success is Carbquik. It’s a baking mix similar to Bisquick, but low carb. I do have some recipe recommendations though. Sift the carbquik before trying to use it; it’s pretty lumpy. Also, add a little extra baking powder and oil, just like you would for biscuits or pancakes. The mix doesn’t rise as much as flour, so you’ll want to pat it out a little thicker for biscuits than you normally would. I also like to use some buttermilk instead of water (or mix them half and half). That only adds another 1 g of carb or so per biscuit, and it does wonders for the taste.

If you know of any good low-carb recipes or products, post a note in the comments. I’d love to hear it.

Diabetes and sugar-free foods

Many people think it’s fine for diabetics to eat sugar-free foods. I thought so too until I did some research. For instance, a typical sugar-free cookie still has over 20g of carbs. That’s as much as my husband eats in an entire meal. Even without the sugar, having two or three of those would wreak havoc with his blood sugar. The same goes for other sugar free snacks; often they’re still pretty high in carbs. I’ve. been doing a lot of label-reading lately.

We’re working hard on getting used to the new way of eating, and I’m experimenting with new foods and recipes. If we’ve learned anything so far, it’s how important it’s going to be for both of us to work on eating healthier and losing weight.

Mistake #1. Losing too much, too fast.

Ironically, losing too much weight too quickly can sabotage your diet. Recommendations vary, but if you’re losing more than 1-2 pounds a week, you’re probably losing weight too fast. Ask your doctor what the right rate is for you.

Mistake #2. Eating too few Calories

If you’re struggling to lose weight, fewer may sound like better, but that isn’t always the case. Drastically cutting your calories will cause your metabolism to slow, making weight loss even harder. Besides, if you cut your calories too much, you’ll have a very difficult time sticking with the diet. Instead, gradually cut your portion sizes and eliminate junk foods until you’re losing at a moderate rate.

Mistake #3. Depending on diet foods.

Not all diet foods are good for your weight loss, or your health. Read your labels. Often, light and lite foods aren’t much better than the full calorie versions. Some foods eliminate fat only to replace it with lots of sugar. Other diet foods are watered-down in taste, so you’re likely to use more of them than the full-calorie version.

Mistake #4. Skipping Exercise.

Getting more active will not only help you lose weight, it will help you stay toned and fit while you’re losing weight. Remember, your goal is to keep and build muscle, because muscle helps you look more toned and burn more fat.

Mistake #5. Not talking to your doctor.

Even if you’re healthy, you should talk to your doctor about losing weight. He can tell you what to watch out for, given your medical history. He may also be able to recommend nutrition and exercise classes that are available in your area. Many hospitals provide wellness centers for little or no cost that may benefit you.